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Tofu vs. Baked beans — In-Depth Nutrition Comparison

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Differences between Tofu and Baked beans

  • Tofu has more Calcium, Manganese, Copper, Selenium, Phosphorus, Iron, and Zinc, while Baked beans has more Fiber.
  • Tofu's daily need coverage for Calcium is 62% higher.
  • Baked beans contain 5 times less Manganese than Tofu. Tofu contains 1.181mg of Manganese, while Baked beans contain 0.255mg.
  • The amount of Sodium in Tofu is lower.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Beans, baked, home prepared.

Infographic

Tofu vs Baked beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1019.7%
Contains more Iron +33.7%
Contains more Magnesium +34.9%
Contains more Phosphorus +74.3%
Contains less Sodium -96.7%
Contains more Zinc +115.1%
Contains more Copper +137.7%
Contains more Manganese +363.1%
Contains more Selenium +205.3%
Contains more Potassium +51.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Contains more Calcium +1019.7%
Contains more Iron +33.7%
Contains more Magnesium +34.9%
Contains more Phosphorus +74.3%
Contains less Sodium -96.7%
Contains more Zinc +115.1%
Contains more Copper +137.7%
Contains more Manganese +363.1%
Contains more Selenium +205.3%
Contains more Potassium +51.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +108.2%
Contains more Vitamin C +450%
Contains more Vitamin B5 +16.5%
Contains more Folate +65.5%
Equal in Vitamin B3 - 0.408
Equal in Vitamin B6 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +16.2%
Contains more Vitamin B2 +108.2%
Contains more Vitamin C +450%
Contains more Vitamin B5 +16.5%
Contains more Folate +65.5%
Equal in Vitamin B3 - 0.408
Equal in Vitamin B6 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +211.7%
Contains more Fats +69.3%
Contains more Carbs +678.1%
Contains more Other +79.3%
Equal in Water - 65.17
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more Protein +211.7%
Contains more Fats +69.3%
Contains more Carbs +678.1%
Contains more Other +79.3%
Equal in Water - 65.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.3%
Contains more Polyunsaturated fat +565%
Contains more Monounsaturated Fat +10.8%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Contains less Saturated Fat -35.3%
Contains more Polyunsaturated fat +565%
Contains more Monounsaturated Fat +10.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Baked beans
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Baked beans Opinion
Net carbs 0.48g 16.13g Baked beans
Protein 17.27g 5.54g Tofu
Fats 8.72g 5.15g Tofu
Carbs 2.78g 21.63g Baked beans
Calories 144kcal 155kcal Baked beans
Fiber 2.3g 5.5g Baked beans
Calcium 683mg 61mg Tofu
Iron 2.66mg 1.99mg Tofu
Magnesium 58mg 43mg Tofu
Phosphorus 190mg 109mg Tofu
Potassium 237mg 358mg Baked beans
Sodium 14mg 422mg Tofu
Zinc 1.57mg 0.73mg Tofu
Copper 0.378mg 0.159mg Tofu
Manganese 1.181mg 0.255mg Tofu
Selenium 17.4µg 5.7µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 1.1mg Baked beans
Vitamin B1 0.158mg 0.136mg Tofu
Vitamin B2 0.102mg 0.049mg Tofu
Vitamin B3 0.381mg 0.408mg Baked beans
Vitamin B5 0.133mg 0.155mg Baked beans
Vitamin B6 0.092mg 0.09mg Tofu
Folate 29µg 48µg Baked beans
Tryptophan 0.235mg 0.067mg Tofu
Threonine 0.785mg 0.228mg Tofu
Isoleucine 0.849mg 0.242mg Tofu
Leucine 1.392mg 0.428mg Tofu
Lysine 0.883mg 0.379mg Tofu
Methionine 0.211mg 0.086mg Tofu
Phenylalanine 0.835mg 0.287mg Tofu
Valine 0.87mg 0.282mg Tofu
Histidine 0.431mg 0.153mg Tofu
Cholesterol 0mg 5mg Tofu
Saturated Fat 1.261g 1.948g Tofu
Monounsaturated Fat 1.925g 2.133g Baked beans
Polyunsaturated fat 4.921g 0.74g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Baked beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
10%
Baked beans
Minerals Daily Need Coverage Score
87%
Tofu
39%
Baked beans

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.687g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 25)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.